Collagen supplements have become increasingly popular in recent years, with people using collagen for potential benefits like improving skin hydration, reducing signs of aging, relieving joint pain, and more. But with so many collagen products on the market, how do you know which ones actually work? Here we’ll explore what makes some collagen supplements more effective than others.
Collagen Types
There are at least 16 different types of collagen in the human body, but almost all collagen supplements contain types I, II, and III. These are the most abundant forms of collagen in the body and provide structure and support to skin, bones, tendons, ligaments, and other connective tissues.
Type I – Most abundant, found in skin, tendons, organ tissue
Type II – Primary collagen in cartilage
Type III – Supports structure of blood vessels and organs
Some research suggests that consuming specific collagen types provides targeted benefits:
- Type I & III for skin health and anti-aging effects
- Type II for joint and cartilage support
High quality collagen supplements will contain a bioactive blend of collagen types I, II, and III to provide whole body benefits.
Collagen Sources
Collagen can be sourced from different animals, including cows, fish, chickens, and eggshells. The source impacts the amino acid profile and concentration of the collagen.
Bovine (Cow) Collagen
Bovine collagen comes from cows and is the most common source. It has a high amino acid content and bioavailability. However, some people may want to avoid cow-derived collagen due to personal preferences or food sensitivities.
Marine (Fish) Collagen
Fish collagen comes from the scales and skin of fish like salmon and cod. It’s high in Type 1 collagen. Fish collagen peptides are smaller, allowing for easier absorption compared to bovine collagen.
Chicken Collagen
Collagen from chicken bones and cartilage contains mainly Type II collagen. It can provide joint and cartilage benefits. However, it has a lower overall collagen concentration compared to bovine and fish sources.
Egg Shell Collagen
Sourced from egg shells, this collagen is rich in bioactive amino acids like proline, glycine, and hydroxyproline. But it has lower amounts of essential amino acids than other sources. Egg collagen is a good option for vegetarians.
Research suggests marine and bovine collagen provide optimal amino acid profiles and purity. High quality collagen supplements will use these sources.
Collagen Peptides vs Original Collagen
Collagen can come in two forms:
- Collagen peptides – Collagen that has been hydrolyzed, or broken down into smaller fragments, to improve absorbability.
- Original collagen – Intact, unprocessed collagen molecules.
Collagen peptides are more easily absorbed into the bloodstream due to their low molecular weight and high bioavailability. Multiple studies show collagen peptides are more effective than original collagen for benefits like increasing skin elasticity and hydration.
Hydrolyzed collagen peptides are the better choice for supporting collagen production and skin health.
Grass-Fed vs Non-Grass-Fed
For bovine (cow) collagen, sourcing from grass-fed cows provides advantages over non-grass-fed cows:
- Higher antioxidant levels
- Improved amino acid and fatty acid profiles
- Less likelihood of added hormones or antibiotics
Studies indicate grass-fed bovine collagen can better support immune function, heart health, and inflammation reduction compared to non-grass-fed. When bovine collagen is used, choose grass-fed sources.
Added Ingredients
Some collagen supplements contain additional ingredients like vitamins, minerals, or herbs:
- Vitamin C – Supports collagen synthesis
- Hyaluronic acid – Boosts hydration and elasticity
- Resveratrol – Potent antioxidant that fights aging
- Biotin – Helps keratin production for hair and nails
These supplemental ingredients can enhance the effects of collagen. High-end collagen products feature clean, science-backed blends to amplify results.
Collagen Dosage
Clinical studies use collagen dosages between 2-10 grams daily, taken for at least 4-8 weeks, with benefits seen at higher doses.
Lower dosage supplements may not contain sufficient levels of collagen peptides to replicate research results. Look for a daily serving of 5-10 grams from a reputable brand.
Collagen Sourcing and Quality Standards
Reputable manufacturers source collagen from high-quality sources and implement rigorous quality control standards including:
- Purity testing to ensure no added hormones, antibiotics, or contaminants
- Microbial testing to confirm no bacteria, yeast, or mold
- Third-party quality audits to verify ingredient safety and potency
High standards ensure an ultra-pure, safe collagen product free from impurities.
Summary: What to Look for in Collagen
When comparing collagen supplements, here are the key factors that make collagen more effective:
- Types I, II, III collagen – Provides whole body benefits
- Marine or grass-fed bovine sources – Better bioavailability and results
- Hydrolyzed collagen peptides – More absorbable than unprocessed collagen
- Added ingredients – Vitamins, minerals and antioxidants that support collagen production
- Higher dosages – Around 5-10 grams daily
- High quality standards – Rigorous purity and safety testing
Choosing a collagen supplement with clinically effective ingredients and dosages can help you experience the full benefits for your skin, hair, nails, joints, and more.
Frequently Asked Questions
How does collagen help your skin?
Collagen helps create firm, youthful skin in several ways. First, it provides the key structural proteins that keep skin plump and resilient. As we age, collagen production declines leading to wrinkles and sagging. Consuming more collagen stimulates fibroblasts to ramp up collagen synthesis, helping counteract thinning skin and aging. Clinical studies show collagen supplements increase skin elasticity, hydration and dermal collagen density for more supple, smooth skin.
When should you take collagen?
Most experts recommend taking collagen in the morning on an empty stomach or at night before bed. This helps enhance absorption in the gastrointestinal tract and maximize delivery of amino acids to tissues. Taking collagen 30-60 minutes before exercise may also help increase delivery of nutrients to muscles and joints.
How long does it take for collagen supplements to work?
Research shows it takes around 4-8 weeks to experience the benefits of increased collagen intake. Skin improvements are one of the first effects observed, along with stronger nails and reduced joint pain. Continued use of a collagen supplement helps build cumulative benefits over time by supporting your body’s natural collagen production.
Do collagen peptides really work?
Yes, numerous scientific studies have found collagen peptide supplements effective at improving skin, hair, nails, joints, muscles and more. Hydrolyzed collagen peptides in particular perform better than original collagen due to higher bioavailability and absorbability in the body. In double-blind placebo trials, subjects taking collagen peptides experienced significant gains in skin hydration, elasticity and dermal collagen density compared to those taking a placebo.
What’s the best collagen for skin?
The best collagen supplements for your skin contain primarily type I and III collagen peptides derived from bovine or marine sources. Type I and III collagens make up the bulk of the dermis layer of skin and provide structure and elasticity. Additional skin-boosting ingredients like vitamin C, hyaluronic acid, resveratrol and biotin can also enhance the skin-related benefits.
What does collagen do for your face?
Collagen helps nourish skin on your face for a more youthful appearance. The amino acids in collagen keep facial skin firm and resilient, while also supporting the dermal layers that help skin look plump and supple. Collagen combats wrinkles, fine lines, dryness, and sagging that can make skin look aged. By boosting moisture retention and new collagen synthesis, facial skin appears smoother, dewier and more radiant.
Is collagen good for hair?
Yes, collagen provides key amino acids to support healthy hair growth and strength. Keratin is the structural protein that makes up hair, and collagen boosts production of keratin as well as another protein called elastin that gives hair elasticity and shine. The cysteine, methionine and lysine in collagen also bolster hair follicles. In studies, collagen supplements increase hair growth while lowering brittle, breaking hairs.
How does collagen help joints?
Collagen makes up the connective tissues needed for joint flexibility and shock absorption. Type II collagen is particularly important for healthy cartilage in joints. Supplementing with collagen provides the amino acids needed to rebuild cartilage and treat joint degradation. This can improve mobility, reduce joint pain, and protect against injury and osteoarthritis.
Does collagen burn belly fat?
Some early evidence suggests that collagen may potentially help reduce belly fat. One study found that collagen peptide supplements increased lean muscle mass while decreasing body fat in overweight adults. The glycine in collagen may play a role, as it helps regulate blood sugar which can curb fat accumulation. More research is needed, but collagen may support a leaner physique.
How much collagen should you take for anti-aging?
Studies have used dosages between 2-10 grams of collagen daily to achieve anti-aging effects. Lower doses around 2-3 grams can provide mild benefits, while research indicates 5-10 grams daily provides optimal results for aging skin and joints. Taking at least 5 grams of a quality collagen peptide supplement consistently can help support collagen production for more youthful skin, hair, nails and mobility.
The Bottom Line
When choosing a collagen supplement, ensure it contains bioavailable hydrolyzed collagen peptides sourced from grass-fed bovine or marine materials. Type I and III collagens support skin and connective tissue health. Look for a clinically-studied dosage around 5-10 grams per day along with skin-enhancing ingredients like vitamin C and hyaluronic acid. High standards of purity and quality also ensure optimal results. With the right collagen product, you can counteract natural collagen loss for glowing skin, strong joints and robust health as you age.